How to Do Twisting Crunches

While most people understand the importance of incorporating an abdominal workout into their weightlifting and exercise regimen, few understand the vast array of benefits that accompany individual types of abdominal exercise. Most ab workout moves do flatten the stomach, but only some target both the upper and lower abs or help you create a more defined waist by tightening your oblique muscles--the muscles on your sides. Adding a literal twist to the classic crunch can completely alter your physical look in just a few weeks.

Things You'll Need

• Exercise mat (optional)

Instructions

How to Do Twisting Crunches

1. Lie flat on your back on the exercise mat.
   Your back and neck should be in alignment, and your hands should be clasped behind your head so that your elbows extend out to the side in opposite directions. If you feel any air space between your back and the mat, visualize yourself melting into the mat as you relax your back muscles so that your body is completely flat against the floor.

2. Raise your knees to form a ninety degree angle.
   Your feet should remain flat on the floor, and your back also should be in its original position.

3. Use your abdominal muscles to pull your body upward.
   As you rise, twist the trunk of your body so that your right elbow is pointed toward your left knee. If possible, you can touch your knee with your elbow. Do not curl your neck forward to make this possible, as all the focus should be on your abs.

4. Lower your body back to the mat.
   Resist the pull of gravity that will make you want to fall backward toward the mat. Instead, concentrate on using your abs to lower your body slowly. This will also help prevent back injuries.

5. Repeat this exercise as many times as you wish.
   You should be sure to do an equal number of repetitions for each side of your body. Generally, trainers recommend that you do 50 to 100 repetitions on each side at a time. However, if you are just starting out you may start with sets of 20 and increase your number of repetitions as your stamina increases. Remember, it is better to do a lower number of repetitions correctly than a high number incorrectly.

Tips & Warnings

• If you want to do this exercise with a partner, have them hold your feet flat on the ground. This will make the exercise slightly easier and help you get used to the proper motions.

• If you feel pain or discomfort in your back, neck or hips, stop exercising and contact your physician. You may need to work with a trainer to develop a version of this exercise more suited to your personal physique.